JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================fK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Ҵ2![%䡎b p 2ku+9,a{I[R091ݲֵ6Y4& =R}#E@9:2"GKfB`7,7qG% 0A{PjbyYWn©˱*7,[^ Dщm0$^]%!3f$ 5=Fk R[FuܐZf+&m3],B1ι)n2YF&ӏZẇR&%> 33ӵt:>@0G)_+E}c s`%R^Iku%4XO݂W?N=/9_C.CzZiq$11;ldg+-w#īu4 \ߊ!E@lk!P0]"*sI7r4n4 BЗOu<LΉhoۉ ^HE#}2p+ Ɩ/6䈇+ShcL0mwƶ-ǘU=~ʡDIRw۾Cp}xzX]i׉o$GcvbeUJ6_atNOO5ʵǟs,ќZn癠|brAQ԰ YD^;ߓ޹iN1zM9- ;-[eUFҼ.ƃ=ZxsR{6vk.③-W>A?%"&PTk3/26֦*[r"}TBJj甝 M/r+*P :x.!(Gx%bRo=Pf;> gM FL]F8.lX2;8=JX$ ;:}y5F#v}98rM=mc}>D'󫠽wƒY *u XY -P*WҬզߩШA# 6+tB*TUNj:M>}&?/dFKth+yqkW)FkZ+Z Wl2kdvF7xX]!Vii%4E0RGVݳsZ:u(Gy, -') T-lbKLJ|LǏA& r[I#}7m 烌]q-& ~The best way to decide if it s time for you to take on the challenge of medicine ball training is to ask,  What is the training goal? Will you use medicine balls to develop strength, increase power, or test athletic ability - or do you just want a better way to warm-up for ports or heavy lifting? Let s look at each of these athletic objectives in turn, beginning with strength development.<br><br>Strength Training Basics<br><br>With the BFS System, multi-joint strength training exercises such as squats prodce high levels of muscle tension, and this muscle tension leads to improvements in strength. For an athlete to cth training and conditioning (2nd ed.). Champaign: Human Kinetics. <br><br>Bailey, D., Martin, A. (1994). Physical activity and skeletal health in adolescents. Pediatric Exercise Science, 6: 330-347.<br><br>Bass, S. (2000). The prepubertal years. A uniquely opportune stage of growth when the skeleton is most responsive to exercise? l produce only a minor increase in strength levels because the balls seldom weigh more than 16 pounds (the heaviest BFS ball weighs 30 pounds). A 6- to 12-pound medicine ball would be fine for a very young athlete; in fact, the beginning pre-teen female athletes I coach perform a few strength training exercises with such light medicine balls. For example, front squat with a medicine ball. For this exercise, however, even